Row, row, row your bench (bench bench)

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Monday 100614
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 090518.

QUESTION: When was the last time you cooked a meal from scratch and it took longer than 10 minutes to prepare? What did you make and how did it taste? Does home-cooked food nourish you more than store-bought or restaurant food? How and why?
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Savory zucchini slice (grainless bread) / Coconut flour pizza crust / Blueberry butter balls (also via)


  • Scaling options courtesy of BrandX:
    Big Dawgs
    As RXโ€šร„รดd
    The Porch:
    For time:
    Row 500 meters
    3/4 body weight Bench press, 30 reps
    Row 1000 meters
    3/4 body weight Bench press, 20 reps
    Row 2000 meters
    3/4 body weight bench press, 10 reps
    Post time to comments.
    For time:
    Row 500 meters
    1/2 body weight Bench press, 30 reps
    Row 1000 meters
    1/2 body weight Bench press, 20 reps
    Row 2000 meters
    1/2 body weight bench press, 10 reps
    Row 500 meters
    1/2 body weight Bench press, 20 reps
    Row 1000 meters
    1/2 body weight Bench press, 10 reps
    Row 2000 meters
    1/2 body weight bench press, 5 reps
    Row 250 meters
    1/2 body weight Bench press, 20 reps
    Row 500 meters
    1/2 body weight Bench press, 10 reps
    Row 1000 meters
    1/2 body weight bench press, 5 reps

  • michele

    I wanted to give a shout out to Brian DeGennaro, whose private instruction at the Box on the subject of the olympic lifts has been incredibly useful. if any of you are on the fence about working intensely on your oly lifts, i encourage you to contact Brian. i am a complete oly newbie, btw – and very glad that someone like him is providing my initial exposure.

  • Laura

    Whats your email?
    I need to updated my membership details.

  • Laura, Sara’s email address is sara AT crossfitnyc DOT com. (same email naming convention holds true for me, Hari, Josh, and Court).
    Anyone who wants to contact Brian D. after reading Michele’s comment above, his email is bjdegennaro AT gmail DOT com.

  • Mike Mishik

    This workout should be called Lenny’s ugly sister

  • Emily

    Mikey…don’t blow your load.

  • jenn

    My upper-body is so sore from the weekend’s Rx challenge, so I decided on another WOD:
    AMRAP 20 min:
    15 unbroken double-unders
    15 GHD sit-ups
    15 back-extensions
    7 rounds + 15 DUs (that unbroken part really sucks!)
    Answer to Question of the Day: I cook from scratch several times a week, especially after doing the Paleo Challenge back in January. This Saturday I made marinate chicken and bbq pork with a big salad and it was delicious. I love cooking from scratch because I know what ingredients I’m using and can flavor my meals however I want. I still love going out to new restaurants in the city, but in general I kinda love my cooking over store-bought or most restaurant foods.

  • Lisa

    I am taking a rest day today but I am always happy to talk about food –
    I boil eggs for breakfast, not really ‘cooking’ but dinner is a different story. It is always an Indian curry and at a minimum takes 1.5 hours start to finish. It is a pleasure to toast spices, grind them and mix them to make a marinade. Then marinate the meat for half an hour, then cook slowly with whatever veggies are in the recipe. It can be tiresome doing this after a long day but I have learned to enjoy the process and appreciate the end result. I know where all the ingredients come from, the meat is always organic, I do not add salt and I use good oils. Serve on a bed of broccoli instead of rice and it is perfectly Paleo.

  • Tim B

    last home cooked meal was last night. attempted to make up my own chilli sauce concoction. came out good, but nothing like chilli sauce.

  • Sheikh Shuvo

    20:10 (w/ ring push-up substitute)

  • Simon P

    I am a big time foodie. I cook all the time, until CF, it was my number one hobby. Which is partly why I had to join ๐Ÿ™‚
    I’ve started cooking myself meals for the week on Sunday nights, because eating right at work is the hardest part of paleo. I roasted chicken breasts in white wine, lemon juice, olive oil, a variety of herbs and spices. Made a pesto with arugula, fresh oregano, more lemon and olive oil. Braised red cabbage with shredded apple and caraway seeds. That will be my lunch this week. Tonight I’m having pan seared soft shelled crabs with tomato tartare and home made coleslaw. Tomorrow night I have my CSA pick up, will be getting a ton of greens, garlic scapes, a nappa cabbage, turnips, apples and strawberries, a half dozen farm eggs and a gallon of raw milk from grass fed Jersey cows. I’ve got a half pound fillet of wild Alaskan King Salmon, will likely melt some leek to go with that.

  • Billy

    We need a rest day pot luck.

  • Leslie

    Jeez Simon! Can I please come to your house for dinner?
    LOL you can cook for me anytime!

  • Emily

    missing the box already!!
    50 DU’s between each set
    getting used to a new, lighter rope. next time will be faster for sure.

  • Jonathan P

    I think the reason I want to do today’s workout so much, even though it looks like the opposite of what I usually want, is that I’m wrecked from yesterday and am taking an unscheduled rest day. Rest days when I actually need the rest are my least favorite. Somehow I’m fine with “rest” days.
    I typically spend more than 10 minutes on a meal. I’m not sure if I’m actually working for more than 10 minutes solid, though. I like roasting a chicken and making pulled pork, because it takes a while to cook but almost seems to do itself. I also love eating raw seafood, especially when it’s hot. I’ve been having salads with avocado, gold beets, and cranberries with raw fish. More and more I think everything needs less preparation, less seasoning, and just a good basic set of ingredients.

  • Jai

    I’m willing to host another potluck dinner if enough people are interested. If you are, post here and give me an idea of whether Friday or Saturday nights work better for you. My place is located in midtown east, pretty east to get to.

  • Cathy

    7 rounds for time
    5 thrusters 105lb
    10 pullups
    63lb thrusters
    6 pull ups for 5 rounds, switched to push ups because I was bleeding all over the place.
    Not a very good workout. Some pull ups questionable

  • Mike im always 13 seconds faster than lenny Mishik

    31:30 rx’d, weighing in at a massive 175#.. i got smoked tonight

  • Leslie

    Totally miss the box already! But astonishingly (is that a word) I found a gym here in West Virginia that has almost all the stuff we use…wallballs, kettle bells, rowers, etc. So I was able to do a modified WOD today so..
    500 m row
    10 pu
    30 sit ups
    750 m row
    10 pu
    20 sit ups
    1000m row
    10 pu
    10 sit ups
    17:38—which was way slower than I wanted to do but I kinda made it up as I went along

  • Other Grace

    21:32; 1/2 body weight bench press (65 lbs.)
    Kudos to Jeff Yan for running solid WODs in extremely crowded conditions. Thanks!

  • Other Grace

    Rather, 1/2 body weight floor press. Sorry – distracted.

  • MC

    25:22, with 135# floor press and SDHPs sub for the rows (50/100/200 reps). I second Other Grace, awesome job by Jeff. Was total Crossfit Zoo York tonight but the situation was very well managed.

  • Matt D

    scaled the bench down to 135 from 180
    definitely should have tried 155. bench was all sets of 11,11,8. 10, 10. 10.

  • Simon P

    20:08, sub ring pushups. Was fun racing Other Grace on the rower, gave me the motivation to push myself.
    Props not only to Jeff but to all our fellow CF’ers for being so patient and positive despite the Monday night slam.
    My soft shell crabs were fantastic, had some chipotle adobo in the fridge so I mixed some with a little omega 3 mayo, and also dressed some tarragon with olive oil and lemon juice. Yum. I could eat that every day.

  • Jeff

    Thanks guys for being patient and understanding. It really helped keep the classes running (relatively) smoothly.

  • Other Grace

    Simon P – we were racing? Haha! ๐Ÿ™‚

  • brad s

    22 min subbing ring pushups. happy with pacing on the row. a few pushups were of the saturday night special variety. thanks to jeff for making me get on the erg, otherwise i’d still be milling about, avoiding it.

  • Simon P

    @O.G. – maybe you weren’t racing me, but I was definitely racing you!

  • Derrick

    21:39. porch, so bench was 155. more than happy to wait to get a good workout in after beating myself up all weekend. same as the rest: thanks, jeff.

  • Adam M

    Are we forgetting the most important food-realted blog post ever?
    Where’s that LSA link?